Nutrition 101: Vitamin A | Food List

Written By: Carolyn Berry, RD

Title: Registered Dietitian

Alumni: University of British Columbia

Last Updated on:

Vitamin A recommended intakes and complete food list

Vitamin A is a fat-soluble vitamin that is stored in the liver. Vitamin A comes mainly from animal food sources, but we can also make it from compounds called carotenoids found in plant foods. The most famous carotenoid is beta-carotene. Other names for Vitamin A include retinol, retinal, and retinoic acid.

Vitamin A Recommended Daily Intakes

The Dietary Reference Intakes (DRI) for Vitamin A are shown below:

Age GroupRecommended Dietary Allowance (RDA) per DayTolerable Upper Intake Level (UL) per Day
Adults  
19 to 50 years900 mcg RAE male
700 mcg RAE female
3,000 mcg RAE
51 to 70 years900 mcg RAE male
700 mcg RAE female
3,000 mcg RAE
71 years and up900 mcg RAE male
700 mcg RAE female
3,000 mcg RAE
Kids and Youth  
1 to 3 years300 mcg RAE600 mcg RAE
4 to 8 years400 mcg RAE900 mcg RAE
9 to 13 years600 mcg RAE1,700 mcg RAE
14 to 18 years900 mcg RAE male
700 mcg RAE female
2,800 mcg RAE
Special Considerations  
Pregnant or lactating women 14 to 18 years750 mcg RAE pregnancy
1,200 mcg RAE lactating
2,800 mcg RAE
Pregnant or lactating women 19 to 50 years770 mcg RAE pregnancy
1,300 mcg RAE lactating
3,000 mcg RAE
Table 1. Recommended Daily Intakes for Vitamin A

High intakes of preformed Vitamin A in pregnant women can cause birth defects. It is recommended that pregnant women not take Vitamin A supplements and limit their intake of liver.

What Does Vitamin A Do?

Vitamin A is important for maintaining normal vision, especially in low light, and for keeping our skin, eyes, teeth, skeletal and soft tissue, and immune system healthy. Vitamin A is also known as retinol because it produces the pigments in the retina of the eye. It also plays a role in reproduction and helps the heart, kidneys, lungs, and other organs to work properly.

Because Vitamin A is fat soluble, the body stores excess amounts, mainly in the liver. As a result, high levels can accumulate and cause vitamin A toxicity. Consuming large amounts of beta-carotene can cause pigments in the skin to turn yellow-orange, but this condition is harmless.

Top Vitamin A – Rich Foods

Two different types of Vitamin A are found in food. Preformed Vitamin A is found in animal products such as meat, fish, poultry, and dairy foods. Pro-vitamin A is found in plant-based foods such as fruits and vegetables. The most common type of Pro-vitamin A is beta-carotene. Health Canada recommends eating one dark green and one orange vegetable or fruit each day.

FoodVitamin A per serving
Animal sources (Vitamin A) 
Beef liver, 3 oz6582 mcg RAE
Eel, baked, 2.5 oz853 mcg RAE
Herring, pickled,  3 oz219 mcg RAE
Cheese, goat, hard, 1.5 oz243 mcg RAE
Milk, skim, 1%, 2%, 1 cup149 mcg RAE
Salmon, 2.5 oz112 mcg RAE
Egg, 1 large70 mcg RAE
Plant sources (carotenoids) 
Sweet potato, baked in skin, 1 medium1096 mcg RAE
Pumpkin, canned, ½ cup1007 mcg RAE
Squash, butternut, cooked, ½ cup572 mcg RAE
Spinach, cooked, ½ cup472 mcg RAE
Carrots, raw, ½ cup459 mcg RAE
Kale, raw, chopped, 1 cup335 mcg RAE
Apricots, dried, 1/4 cup191 mcg RAE
Cantaloupe, raw, ½ cup135 mcg RAE
Table 2. Food Sources for Vitamin A

Nutrition Facts Label and the % Daily Value

In the United States: The daily value (DV) for Vitamin A is 900 mcg RAE. On food labels, Vitamin A is measured in International Units (IU), not mcg RAE. Converting between IU and mcg RAE is not straightforward. A varied diet with 900 mcg RAE of Vitamin A, for example, provides between 3,000 and 36,000 IU of Vitamin A depending on the foods consumed.

In Canada: The daily value for Vitamin A is 1000 mcg RAE, which is slightly higher than the DRI level for adults. Using the same example, a ½ cup serving of raw carrots that provides 459 mcg RAE of Vitamin A would have 46% of the DV for Vitamin A.

Nutrient Interactions

Zinc: Zinc is necessary for the absorption and utilization of Vitamin A

Nutrition 101

beta-carotene, micronutrient - vitamins, vitamin a, vitamins, vitamins - minerals

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